Name: Playbook - Flourish Fit - Wk 4 | Day 5 | Full Body Circuit
Uploaded: 2024-04-24T20:26:57.074Z
Duration: 40 min
Description: Wk 4 | Day 5 | Full Body Circuit

Total reps include both sides (8 reps each way) 

Advanced: weighted 
Beginner: bodyweight or modification 

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Your focus is always on the leg that is forward 
• Plant your front foot with heel down and gripping the floor with your toes for balance 
• as you lower, allow your knee to come forward as you drive your hips back 
• push up through your heel, focusing on your glutes and quads 
• step together between each lunge to reset 

❌ don’t let your knee cave in or fall out 
❌ don’t use your back leg to drive up 

✅ do think about using your glutes and quads 
✅ do slow down

Walking Lunge

Advanced: regular 
Beginner: modification 

Form tips: 
• begin with a neutral spine, shoulders back, and abs locked in 
• hop feet out slightly wider than hip width apart and toes slightly pointed out 
• as you lower drive knees out in line with toes 
• drive up through your heels 

❌ don’t let knees cave in 
❌ don’t round back at the bottom of the squat 

✅ do land softly to protect your joints
✅ do keep tension in your glutes as you lower and drive back up

In-out squat jump

Advanced: weighted 
Beginner: bodyweight

Form tips: 
• wide stance, toes pointing out 
• heels and toes planted 
• shoulders back, abs locked in, neutral spine
• drive knees out toward toes as you lower
• pulse slowly, only coming halfway up 

❌ don’t let your knees cave in 
❌ don’t round your back 

✅ do focus on your quads, inner thighs and glutes 
✅ do move slowly, controlling each pulse

Sumo Squat Pulses

Circuit #1 - Lower

30-45 seconds based on fitness level

Advanced: weighted push-back 
Beginner: modification #1 or #2 

Form tips:
• begin in a straight arm plank - hands below shoulders, feet hip width apart, spine is neutral, abs locked in 
• drive your hips up using your upper body and arms to push the ground away 
• find your balance before grabbing the weight (or before reaching for knee if doing modification #1) 
• as you lower, return to a plank position, keeping your abs tight to protect your spine 

❌ don’t arch or round your back 
❌ don’t move too quickly 
❌ don’t go too far down as you return back into the plank 

✅ do grip the floor with your fingertips to feel more stable 
✅ do focus on using your arms and upper back to push back and lift the weight

Weighted Push Back

Advanced: keep same 
Intermediate/beginner: modification #1 or #2 

Form tips: 
• hands right below shoulders 
• core locked in 
• drive knees into chest (as far as you can) 
• land soft on your feet by keeping your weight in your arms

Mountain Climbers

If you do not have a band use the dumbbell modification 

Form tips: 
• stand in good posture with shoulders locked down and back, abs tight, and spine neutral 
• keep a slight bend in your elbow 
• lead with your elbows as your open up into the fly 

❌ don’t round your shoulders forward 

✅ do focus on using your rear delts (backs of your shoulders) 
✅ do pause and squeeze with each fly

Banded Rear Delt Fly

Circuit #2 - Upper

Alternate every 5 seconds between quick feet and jogging 

Form tips: 
• stay light on your feet 
• keep a soft bend in your knees 
• keep your core tight 
• sink down and keep knees in line with toes during quick feet

Quick Feet to Jog

Advanced: regular or modification #1 
Beginner: modification #2 or #3 

Form tips: 
• keep core locked in the entire time to protect your spine 
• feet about hip width apart 
• land softly when you jump by keeping a slight bend in your knees 
• drop hands right below shoulders and keep elbows tucked under 

❌ don’t land flaring your elbows out 

✅ do go through the full range of motion

Burpees

Circuit #3 - Cardio

Wk 4 | Day 5 | Full Body Circuit

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I really appreciate all the tips helps me think about core and correct form!

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I loved this workout! I really focused on slowing down the movements and I felt that burn 🔥🧡

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15 weeks pregnant and feeling awesome after this! Such a great program

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Great way to end the week!! Ready for Mar 18!!!

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This was exactly what my upper body needed today, especially my back 🙏

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Beat my wall sit from last week! Almost died 😅 but I did it 🙌🏼

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I feel my upper body getting stronger and more toned, and I love it! 💪🏻🩷

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Nice and quick workout with a bit of focus on upper body and also getting heart rate up.

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This was a toughy… almost gave up but worth it in the end !!!

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Live workout will be up by Wednesday! You’re gonna love this one 🥵🫶🏽

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Woo great workout .. but how can I avoid working my upper traps as much (have so much tension there already)

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